Comprehensive Millet Nutrition Facts: The Complete Guide to Ancient Supergrains

Discovering millet nutrition facts reveals why these ancient grains are experiencing a remarkable comeback in modern nutrition. Packed with essential nutrients, fiber, and minerals, millets offer superior nutritional profiles compared to refined grains, making them an ideal choice for health-conscious consumers seeking wholesome, natural nutrition.

Essential Millet Nutrition Facts You Need to Know

Understanding millet nutrition facts helps you make informed dietary choices. One cup (174g) of cooked millet provides:

Macronutrients:

Calories: 207

Carbohydrates: 41 grams (80% of calories)

Protein: 6 grams (12% of calories)

Fat: 1.7 grams (8% of calories)

Fiber: 2.2 grams

Essential Minerals:

Phosphorus: 25% Daily Value (DV)

Magnesium: 19% DV

Iron: 6% DV

Folate: 8% DV

Comparing Millet Nutrition Facts Across Different Varieties

Different millet types offer varying millet nutrition facts, allowing you to choose based on specific nutritional needs:

Finger Millet (Ragi) Nutrition Facts

Protein: 7.3g per 100g

Calcium: 344mg (highest among all cereals)

Iron: 3.9mg

Fiber: 3.6g

Foxtail Millet Nutrition Facts

Protein: 12.3g per 100g (highest protein content)

Fiber: 8g

Iron: 1.1mg

Phosphorus: 258mg

Pearl Millet Nutrition Facts

Protein: 11.6g per 100g

Fat: Highest among millets

Iron: 2.8mg

Magnesium: Rich source

Superior Amino Acid Profile in Millet Nutrition Facts

What makes millet nutrition exceptional is their complete amino acid profile. Unlike other cereals, millets contain essential amino acids including lysine, methionine, and cysteine – amino acids typically limited in rice and wheat.

Complete amino acid breakdown per cup includes:

Alanine: 1g

Leucine: 1g

Glutamic acid: 1g

Arginine: 0.2g

Lysine: 0.1g

Mineral-Rich Millet Nutrition Facts for Optimal Health

The millet nutrition facts showcase impressive mineral content that surpasses many conventional grains:

Calcium Content

Finger millet contains 344mg calcium per 100g – the highest among all cereal grains, providing 13% DV per cooked cup. This calcium content supports:

Bone health and density

Muscle function

Nerve transmission

Blood clotting

Iron and Zinc Benefits

Millet nutrition facts reveal substantial iron content:

Iron: 3.9mg per 100g (finger millet)

Zinc: 2.8mg per 100g

Copper: 31% DV per cup

These minerals support:

Oxygen transport (iron)

Immune function (zinc)

Antioxidant activity (copper)

Fiber Content in Millet 

The millet highlight exceptional fiber content – almost double that of rice and comparable to whole wheat. This fiber provides:

Digestive Benefits:

Improved gut health

Enhanced satiety

Better blood sugar control

Reduced cholesterol levels

Fiber comparison per 100g:

Barnyard millet: 10.1g

Kodo millet: 9.3g

Foxtail millet: 8g

Little millet: 7.6g

Antioxidant Properties in Millet Nutrition Facts

Beyond basic millet nutrition facts, millets contain powerful antioxidants including:

Polyphenols: Anti-inflammatory compounds

Flavonoids: Cellular protection

Phenolic acids: Disease prevention

Ferulic acid: Potent antioxidant activity

Gluten-Free Advantage in Millet Nutrition Facts

An important aspect of millet nutrition facts is their naturally gluten-free status, making them suitable for:

Celiac disease management

Gluten sensitivity relief

Digestive health improvement

Reduced inflammation

How Millet Nutrition Facts Compare to Rice and Wheat

Millet nutrition facts demonstrate clear superiority over refined grains:

Utilizing Millet Nutrition Facts for Optimal Health

Understanding millet nutrition facts helps you maximize nutritional benefits:

For Weight Management:

High fiber promotes satiety

Complex carbohydrates provide sustained energy

Protein content supports muscle maintenance

For Diabetes Management:

Low glycemic index prevents blood sugar spikes

Fiber content improves insulin sensitivity

Magnesium supports glucose metabolism

Conclusion: Maximizing Millet Nutrition Facts

The comprehensive millet nutrition demonstrate why these ancient grains deserve a prominent place in modern diets. With superior protein quality, exceptional mineral content, and impressive fiber levels, millets offer complete nutrition that surpasses many conventional grains.

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